Flexitarian diet: How to lose weight on a vegetarian diet without giving up meat

2018 is coming to a rapid close and if you're reading this, it's most likely that you're trying to salvage whatever is left of the New Year Resolution you took nearly 12 months ago to lose weight and get fit. Either that or you've given up completely on 2018 and are already looking for ways to begin 2019 with a guaranteed plan to lose weight. No matter the reason, here's what you need to know about the flexitarian diet that you're hoping will be your answer to how to lose weight.

What is the flexitarian diet?

The flexitarian diet is nothing like any other diet you've tried before - be it Keto, Low-Carb or even Intermittent Fasting. Unlike other weight loss diets, the flexitarian diet focuses on a gradual shift toward consuming more vegetarian and plant-based foods. While at first, you may think that it is similar to the vegetarian diet in some ways, the flexitarian diet does permit some consumption of meat. In other words, the diet takes after its name by being completely flexible compared to other vegetarian and vegan diets. So, if you're someone who is looking to add more plant-based foods and veggies to your diet without the intention of completely cutting out meat from it, going the flexitarian way might just help you accomplish that and lose weight in the process.

Designed by dietician Dawn Jackson Blatner to help people utilise the complete benefits of eating vegetarian while still being able to enjoy the occasional meat indulgence in moderation. Hence the flexitarian diet is a combination of flexible and vegetarian, which is basically the whole agenda of the diet.

Another aspect of the flexitarian diet that distinguishes it from other diets is that people who follow it don't fall under any of the categories of non-vegetarians, vegetarians or even vegans. They are just flexitarians. Flexitarians are allowed to eat meat in moderation as long as their meals are rich in veggies. Unlike other diets, the flexitarian diet has no clear-cut rules or even recommended number of calories and macronutrients to consume. It's treated as more of a lifestyle than a diet, which is what makes it more effective.

How to lose weight with the flexitarian diet?

The flexitarian diet is largely based on certain principles, which if followed, could bring you effective results in no time. A good way to incorporate the flexitarian diet into your fitness routine would be to begin by loading your plate with fruits, vegetables, legumes and whole grains. Instead of consuming protein from animals, consume them from plants. However, the diet permits you to be flexible in your choice of meals which means you can incorporate meat and animal products in your meals from time to time. Another extremely important thing to keep in mind is to consume the most natural form of foods possible and avoid processed foods. Limit sugar and sweets from your foods, as you would with every other diet.

Since the flexitarian diet focuses more on what to include rather than what to restrict from your meals, it automatically becomes a popular choice for people looking to switch to a healthier lifestyle. The larger goal of this diet is to eat more nutritious plant foods and less of meat.

It is essential to limit refined foods, added sugar and salt while decreasing meat consumption at the same time to reap maximum possible weight loss and health benefits. Since the flexitarian diet restricts high-calorie and processed foods, forcing you to eat more plant foods that are naturally lower in calories, it boosts instant weight loss and belly fat loss.

According to several previous studies, people who follow a plant-based diet tend to lose more weight than those who don't. Data from a study conducted on more than 1100 people pointed to the fact that those who consumed a vegetarian diet for 18 weeks lost two kg more than those who didn't. However, other studies have also revealed that those who follow vegan diets are more likely to lose the most amount of weight compared to vegetarians and non-vegetarians. The flexitarian diet, being closer to a vegetarian one than a vegan one, may help lose weight but not as much as a pure vegan diet would.